A Little Bit of Running and A Lot of Bit of Working

THE SCENE:  It was dry and gloomy
F3 WELCOME & DISCLAIMER

All was given

WARM-O-RAMA:

  • SSH IC x 20
  • IW IC x 20 in a clockwise fashion
  • Windmills IC x 20 (10 forward and 10 backward)

Find a partner.  1 of the partners grabs a CMU and let’s mosey to the skate park (in the dark)

THA-THANG:

Put CMU down and everyone follow YHC around the skate park in a rectangular fashion

  • Go left – high knees to the end (short edge)
  • Go straight – bear crawl (long edge)
  • Go right – butt kickers (short edge)
  • Go straight – crab walk (long edge)

Partner Work Part 1

  • P1: run straight to near the end of the skate park and do 5 box jumps and run back
  • P2: circuit of the following:
    • 100 CMU Curls
    • 200 CMU Squats
    • 300 Overhead Presses

Mosey to the rugby field (other partner carries CMU on the way)

Partner Work Part 2

  • P1: mosey roughly halfway [due to police tape] (Four Eyes said it was 43 yards! lol!)  and do 5 groiners, then mosey back and do 5 groiners
  • P2: mosey with P1 halfway and back while carrying the CMU overhead
  • Alternate each time until each partner does this 5 times

There was more planned but we ran out of time so we moseyed back to the parking lot

MARY:

  • American Hammers with CMU IC x10
  • Flutter Kicks with CMU overhead IC x 20
  • Hello Dollys with CMU overhead IC x 20

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNGs)  Moth Balls, Jailbait, Orange Julius, Teacher’s Pet, Four Eyes, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
Proverbs Chapter 16 talks a lot about Leadership and YHC shared 9 characteristics of a good, Godly leader based on a recently read article based on Proverbs Chapter 16

  1. Seek’s God’s direction
  2. Is modest, not arrogant
  3. Is a peacemaker
  4. Is fair and just
  5. Surrounds himself with honest, trustworthy counselors and listens to them
  6. Is a good learner
  7. Is humble
  8. Is sensible and kind
  9. Is slow to anger

Read Proverbs 16 and look for opportunities to be a better leader at home with your M, 2.0s, at work and wherever you have opportunity to lead.

MOLESKIN:
Prayers for the house in Four Eyes neighborhood that their work would like to purchase, for Jailbait’s pregnant M,  endocrinologist friend of Orange Julius’ in Tupleo MS just passed away – prayers for his family and for the community who has a need for someone to step in and fill the gap, Shoestring’s health, Cowbell’s job search

CMUs always make everything tougher – YHC needs more CMU in my life!

The PAX dominated the CMU workout!  Very impressed with the hard work in YHC’s VQ at the Sandlot

There was a welcome nice breeze that came in during Mary – everyone was very thankful for that!

ANNOUNCEMENTS:
GrowRuck 12 September 21-23 – it’s coming sooner than you think, train and prepare!

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